Which stretches should I do before and after running?

What are stretches to do after a bike ride to prepare for running?

• Since I ride my bike then do running later on in the evening I'd like to find some good stretches for loosening up the running muscles that get tight after a bike ride.

• Answer:

  As I Do Gymnastics I Will Post Some Stretches Below, These Really Help To Warm Up My Muscles. 1) Like You're Going To Propose, Get Down On One Knee, The Other Resting On The Floor Behind, And Lean Forward, Making Sure Your Front Knee Doesn't Go Over Your Toe. Do This On The Other Leg. 2) Stretch Up Tall - Feet Together - And Simply Fold Over, Touching Your Toes With The Palm Of Your Hands. If You Can Accomplish This, With Your Head On Your Knees, Slightly Open Your Knees And Push Your Head Through. 3) Sit In Straddle, And Fold Over Your Left Leg, Hands On The Floor. Repeat The Process With Your Right Leg. Then Simply Press Your Chest Down On The Floor, Folding Over The Middle. Hope I Helped.